Knee discomfort while lunging is common. This lunge variation is a great way to reap the benefits of loading the lunge pattern without aggravating your knees.
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BENEFITS: The reverse lunge motion is often more comfortable if traditional lunging triggers anterior knee discomfort. Adding the landmine gives a bit of stability and also creates a challenge for the core. The 1-arm press targets the shoulder, chest and triceps.
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COACHING KEYS: Imagine a karate chop to the stomach to keep the core short through the motion. Think of sinking down to the ground versus sliding back and away from the landmine anchor. 
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HOW TO USE: Use this on lower body day paired with a grip dominant exercise or as a warm-up. Shoot for 2-4 sets of 8-15 repetitions with a medium weight if you’re working on hypertrophy and tissue quality. Shoot for 3-6 sets of 2-6 repetitions for more of a strength and power result.


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Tim DiFrancesco, PT, DPT, ATC, CSCS spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and is the founder of TD Athletes Edge.  He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.

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